Standing Overhead Triceps Extension with a Barbell

Last Updated on January 26, 2025

Standing Overhead Triceps Extension with a Barbell

Overview:
The standing overhead triceps extension with a barbell or EZ curl bar is a compound exercise that effectively targets the triceps while engaging stabilizing muscles. This double-arm movement is great for building arm strength and increasing muscle definition in the triceps.

Muscles Worked:

• Primary: Triceps brachii (long head, medial head, and lateral head)
• Secondary: Shoulders (stabilizers), core (for balance)

How to Perform Standing Overhead Triceps Extension

Step-by-Step Instructions:

1. Set Up:
   • Choose a barbell or EZ curl bar with an appropriate weight.
   • Stand upright with your feet shoulder-width apart to create a stable base.
   • Engage your core by pulling your abs inward and maintain a straight back.
2. Grip the Bar:
   • Hold the barbell or EZ curl bar with both hands, spacing them about 6–8 inches apart.
   • Use a supinated grip (palms facing up) for optimal engagement of the triceps.
3. Starting Position:
   • Lift the barbell overhead until your arms are fully extended.
   • Keep your elbows close to your head and pointing upward. Avoid flaring them outward.
4. Lower the Barbell:
   • Slowly lower the barbell in an arc behind your head, bending your elbows to bring the barbell toward your upper back.
   • Ensure your upper arms remain stationary while only your elbows move.
5. Return to Start:
   • Use your triceps to extend your elbows and raise the barbell back to the starting position above your head.
   • Avoid locking your elbows at the top to maintain tension on the triceps.

Tips for Proper Form:

• Elbow Alignment: Keep your elbows close to your head throughout the movement to properly isolate the triceps.
• Controlled Movement: Perform the exercise slowly and with control to maximize engagement and prevent injury.
• Neutral Spine: Avoid arching your back by engaging your core and maintaining a straight posture.
• Breathing: Inhale as you lower the barbell and exhale as you raise it back to the starting position.

Reps and Sets:

• Beginners: 2–3 sets of 12–15 repetitions.
• Intermediate/Advanced: 3–4 sets of 10–12 repetitions with a heavier barbell or EZ curl bar.

Benefits of Standing Overhead Triceps Extension:

1. Triceps Development: Builds strength and definition in all three heads of the triceps.
2. Improved Overhead Strength: Enhances pushing strength, which is essential for overhead lifts and sports performance.
3. Engages Stabilizers: Works shoulder and core stabilizers to maintain proper posture during the movement.
4. Corrects Imbalances: Helps ensure both arms are working together, promoting balanced strength development.

Common Mistakes to Avoid:

1. Elbow Flaring: Keep your elbows close to your head to properly isolate the triceps.
2. Arching Your Back: Engage your core to maintain a straight posture and avoid lower back strain.
3. Using Too Much Weight: Start with a manageable weight to maintain proper form and reduce the risk of injury.
4. Fast Movements: Perform the exercise slowly to prevent momentum from taking over and to maximize muscle activation.

The standing overhead triceps extension with a barbell is an excellent addition to your arm workout routine. Pair it with other triceps exercises like dips or pushdowns for complete arm development!